This Low FODMAP ‘Gołąbki’ – Polish mince stuffed cabbage is one of my favourite Polish dishes. My Mum was preparing it since I was little, and often for special occasions. This is her original recipe, with my Low FODMAP adjustments.
This Low FODMAP ‘Gołąbki’ – Polish mince stuffed cabbage dish is:
- low fat
- low calorie
- 3 in 1 meal in one
- It provides: 1. lean meat for protein, 2. rice for carbohydrates 3. and cabbage and carrots as 1-2 portions of your 5 a day.
It is time consuming, though, to make it, but once you do, it is freezable and can also be eaten next day. And since it is quite soft food, both children and older people love it.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients to make 32 of a Low FODMAP ‘Gołąbki’ – Polish mince stuffed cabbage:
200 g turkey mince
350 g lean minced pork, as well as 350 g 10% beef mince (you could use 5%, but you can risk it to be too dry)
salt, black pepper
1 tsp. coriander powder, made from coriander seeds, mashed in a pestle and mortar
2 cups of cooked white rice
1 whole white cabbage, approximately 1 kg
1 kg carrots
For the tomato sauce:
200 g tomato puree
1 tsp. dried basil and a 1 tsp. sugar
100 ml lactose free milk
1 tbsp. (15 g) gluten free flour (Doves Farm)
Instructions for 32 of a Low FODMAP ‘Gołąbki’ – Polish mince stuffed cabbage:
(Number of servings depends on size of your cabbage. Also, first ones are obviously bigger, because they are made from bigger leaves and last ones will be small, from inner leaves).
First, cook rice, according to the packaging instructions.
Then season the mince meat with salt, pepper and coriander. Add rice to it and mix it in with your hands.
Cut out the hearts from the cabbage. If the cabbage fits in your microwave (mine didn’t), place the cabbage in the microwave, cook for 1 minute, remove it from the microwave, and remove few outer leaves, if possible. If not, cook in the microwave again. You have to repeat this process of microwaving and removing leaves from the cabbage until all leaves are loose.
Otherwise, you need to boil a large pot with water.
Then place the cabbage inside for a few minutes, and continue with removing leaves and placing back in hot water, just like you would with the microwave.
Remove the hard stalks from the leaves, but do not make a hole (as above).
Using a large tablespoon, place some of the mince on the leaf, starting on the harder side, folding it in, then turn left and right side to the middle, and roll over, until you close it fully (below).
Chop all carrots. Place them in a large pot. I needed 2 large pots for this much of ‘gołąbki’.
Place ‘gołąbki’ on top of the carrots, close to each other. You might need to do this in 2 layers.
Add enough water to cover ‘gołąbki’ to 3/4 height.
Bring to the boil and simmer on low, for about 2 hours. Cabbage and meat inside needs to be cooked.
To make the sauce:
Mix tomato puree with all of the cooking liquid from the pots, add some dried basil and 1 tsp. of sugar. Mix it in. Then, mix 100 ml of lactose free milk with 1 tbsp. of gluten free flour. Add some hot liquid sauce to it, mix it in. repeat twice, then add the milk mixture to the tomato sauce, mixing properly, so you don’t get lumps. Simmer for a couple of minutes.
Serve hot ‘gołąbki’ with mashed potato, or it can be an independent, complete meal. It is because it contains lean meat for protein, rice for carbohydrates and cabbage and carrots, counting to your 5 a day portion of vegetables!
Polish language version of this recipe can be found under this link: